Backbend Prep

Here's the last step before you take on a Full Wheel. As you start feeling more confident in your upper-body strength, push on your palms and play around with lifting the crown of your head off the mat. Just be sure to come back down slowly with caution!

  • Lie on your back. Bend your knees, and place your feet flat on the ground, hips-width distance apart, and the heels as close to the butt as possible.
  • Bend your elbows, and place your palms flat on the ground above your shoulders, fingertips facing your feet.
  • Inhale, press into your palms, and lift your head and shoulders off the ground, placing the crown of your head on the mat (as shown in the photo above). Check to make sure your hands and feet are parallel.
  • Slowly lower your hips to the mat. Hug your knees into your chest to release your lower back.

Photo: Jenny Sugar

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